10 sets: 1 Squat Clean + 1 Push Jerk (start at 65% and build, to higher than 90%)
GRIZZLY– 16/21 Calorie Assault Bike
21 Thrusters 55/75 M45/75
14/18 Calorie Assault Bike
18 Thrusters 65/95 M55/85
12/15 Calorie Assault Bike
15 Thrusters 80/115 M65/95
-into-
75ft Front rack Walking Lunge 80/115 M65/95
KODIAK–12/16 Calorie Assault Bike
21 Thrusters 45/65 M35/55
11/14 Calorie Assault Bike
18 Thrusters 55/75 M45/65
1o/12 Calorie Assault Bike
15 Thrusters 65/95 M55/75
-into-
75ft Front rack Walking Lunge 65/95 M55/75
POLAR– 10/12 Calorie Assault Bike
15 Dumbbell Thrusters (light)
8/10 Calorie Assault Bike (or 8/6 Echo)
12 Dumbbell Thrusters (light/mod)
6/8 Calorie Assault Bike (or 6/4 Echo)
10 Dumbbell Thrusters (moderate)
-into-
75ft Single Dumbbell Front rack Walking Lunge (moderate)
